12 June 2026 Backblast: Colson, Bob Ross, and Southie posted.
Warm-Up (Circle of Pain – ~5-7 minutes)
Mosey ~0.25 miles (easy jog or brisk walk) to the workout area.
Then in circle (cadence count where noted):
• SSH – 20 (modified: keep feet low, minimal bounce if needed)
• Arm Circles – 10 forward + 10 backward (big circles)
• Imperial Walkers – 15 each leg (slow, controlled, no big strides)
• Merkins – 10 (knee or regular; focus on form)
• Air Squats – 15 (shallow to parallel; keep torso upright, weight in heels/quads)
• Mountain Climbers – 20 total (slow pace, knees not pulling too far under)
The Thang: Upper + Quad Circuit (30-35 minutes)
Format: 3-4 rounds of a circuit. Or Pearls on a String style (mosey between stations). Do each exercise for reps or ~45-60 seconds. Rest as needed; encourage mumblechatter.
Station 1: Upper Push
• Merkins (standard, diamond, or wide) – 10-15
• Overhead Press (air or imaginary coupons) – 15
• Carolina Dry Docks – 10 (pike push-up variation, keep it controlled)
Station 2: Quad/Lower Body Safe
• Air Squats or Goblet Squats (if coupons available) – 15-20 (upright torso)
• Step-Ups (on curb, bench, or low box) – 10 each leg (drive through front heel, minimal back leg push)
• Calf Raises – 20 (slow, full range)
Station 3: Upper Pull/Core Stability
• Superman Holds or Y-T-W Raises (on ground, lift chest/arms) – 10-12 (great for back without hamstring involvement)
• Plank Shoulder Taps – 20 total (strong plank position)
• Dips (on bench/curb) – 10-15 (or tricep-focused)
Station 4: Cardio/Active Recovery (Low Impact)
• High Knees in place – 30 seconds (low height, focus on core)
End with COT.
Leave a Reply